Breathwork

Guided care_links

Exercises

Practical, paced ways into breathwork. Start with whichever one feels least effortful — capacity returns through small, repeated doses, not heroic ones.

1. 01

   1–2 minutes; use as needed

   Physiological Sigh

   Why it works · The physiological sigh — a double inhale through the nose followed by a long exhale through the mouth — is the fastest known volitional method for reducing acute physiological arousal. Research by Andrew Huberman and David Spiegel has found it deflates the alveoli more fully than a single inhale, rapidly lowering CO₂ and activating the parasympathetic brake.

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   Take care

   • This technique is designed for acute moments rather than extended sessions. For extended breathwork, use practices below that are more gradual.
2. 02

   4–8 minutes; once or twice daily

   4-7-8 Breathing

   Why it works · Andrew Weil's 4-7-8 pattern extends the exhale relative to the inhale and includes a breath hold, which together slow heart rate and activate the parasympathetic nervous system. The extended exhale stimulates the vagal brake; the held breath allows CO₂ to build, which has a natural calming effect.

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   Take care

   • If the seven-count hold causes significant anxiety or dizziness, reduce the ratio: try 4-4-6 until you are more accustomed to breath holds.
   • Not recommended immediately after eating or if you have a respiratory condition without guidance.
3. 03

   5–10 minutes

   Box Breathing (4-4-4-4)

   Why it works · Box breathing — equal counts of inhale, hold, exhale, hold — is used in high-stress occupational training (including some military contexts) precisely because its regularity and symmetry provide a reliable anchor for attention under pressure. The equal-hold pattern tends to produce a steady, neutral alertness rather than either sleepiness or arousal.

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   Take care

   • The bottom hold (empty lungs) can feel uncomfortable at first. Reduce it to two or three counts until you are accustomed.
   • Do not practise breath holding while driving or operating machinery.
4. 04

   10–20 minutes

   Coherent Breathing at 5.5 Breaths per Minute

   Why it works · Breathing at approximately 5.5 breaths per minute — roughly 5.5 seconds in and 5.5 seconds out — aligns respiratory rhythm with heart rate variability in a way that maximises the resonance between the nervous system, cardiovascular system, and baroreceptors. This is sometimes called 'resonance frequency breathing' and has consistent support for improving heart rate variability and reducing anxiety.

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   Take care

   • Some people find this rhythm initially difficult to sustain. A guided audio track removes the counting burden and is easier to maintain.
5. 05

   5–10 minutes

   Bhramari — Humming Bee Breath

   Why it works · Bhramari involves humming continuously on the exhale, which prolongs the out-breath and creates internal vibration that may stimulate vagal tone through the laryngeal branch of the vagus nerve. It is one of the few pranayama practices with some measurable evidence for reducing heart rate and blood pressure acutely.

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   Take care

   • Do not practise Bhramari while lying down — the practice is traditionally done seated.
   • If you have a significant ear infection, avoid plugging the ears.
6. 06

   5–10 minutes

   Alternate-Nostril Breathing (Nadi Shodhana)

   Why it works · Nadi Shodhana involves alternating airflow between nostrils using the fingers, which in some studies has shown differential effects on autonomic tone depending on which nostril is dominant. While the mechanistic evidence is preliminary, the practice reliably promotes focused, alert calm — and the structured hand position itself provides an anchor for attention.

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   Take care

   • If either nostril is significantly blocked due to congestion, practise a simpler breath pattern and return to this when breathing is clear.
7. 07

   5–10 minutes

   Extended Exhale Breathing (4:8)

   Why it works · Doubling the length of the exhale relative to the inhale directly activates the parasympathetic nervous system by stimulating the vagal brake — the physiological mechanism by which exhalation slows the heart. This is one of the most straightforward breath-based interventions for reducing acute anxiety.

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   Take care

   • If an eight-count exhale produces strain or lightheadedness, try 3:6 or 4:6 first.
8. 08

   15–20 minutes; one to three rounds

   Wim Hof Style Breathing

   Why it works · The Wim Hof Method involves repeated cycles of rapid, deep breathing followed by a breath-hold after exhalation. It reliably produces altered physiological states — including elevated adrenaline and altered CO₂ levels — and some small studies have shown effects on the immune and autonomic response. It is one of the more stimulating breathwork practices and requires clear safety precautions.

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   Take care

   • Never practise this technique in or near water, in a bath, swimming pool, or the sea — the breath hold can cause loss of consciousness without warning. This is a serious safety risk.
   • Not suitable during pregnancy.
   • Not suitable for people with a history of cardiac arrhythmia, epilepsy, or high blood pressure without medical clearance.
   • Tingling in the hands and face and lightheadedness during the breathing cycles are normal; full loss of consciousness is not — stop if you feel you are losing control.
   • Do not practise while driving or in any situation where a loss of consciousness would be dangerous.